Stop! Don’t react. Just freeze. Remember, you are in control of your emotions.

Take a step back

Take a step back from the situation. Give yourself some time and space to relax and think about how to deal with the crisis.


Observe what’s happening around you and in your body. Stick to the facts.

proceed mindfully

Proceed mindfully. What are your goals in this situation? Ask your Wise Mind how to deal effectively with the situation. When you’re calm, in control, and have a clear view of the situation, you’re more effective at dealing with the crisis.